Don't Gain Weight During the Holiday

Ramadan can provide a spiritual and physical detox, but if you don't eat properly, it can slow down your metabolism and prevent weight loss. It can also cause drops in blood sugar when nutrition is not managed correctly. When the holiday (Eid) follows right after, increased consumption of syrupy desserts, dolma (stuffed vegetables/leaves), and chocolate can make any gained weight permanent while blood sugar irregularities continue.

Ramadan — also known as the Sugar Holiday (Şeker Bayramı) — sees a significant rise in consumption not only of candy and sugary foods, but also of fried foods, pastries, and carbonated and/or alcoholic beverages. For those who pay attention to healthy eating, those whose routine was disrupted during Ramadan, those on a diet, and those who want to reach their ideal weight, there are important points to keep in mind — both for health and weight management — so that this special time doesn't turn into a nightmare.

TO ADJUST YOUR EATING HABITS AFTER RAMADAN AND EAT HEALTHILY DURING THE HOLIDAY:

As you know, your own home is the most suitable place to watch what you eat — you can prepare meals to your liking and set your own mealtimes. However, if you plan to spend the holiday vacation away from home at a resort or travel destination, try to be very selective at open buffet breakfasts, lunches, dinners, and afternoon teas, and make an effort to move around as much as possible.

Holiday visits, vacations, and gatherings are the times when we are most likely to skip snacks, as they disrupt our eating routine — and in those circumstances, it becomes very difficult to say no to the high-calorie foods offered to you. To stay in control during this period, consuming low-fat dairy products before you leave home, or keeping snacks like hazelnuts, almonds, or dried fruit in your bag or car, will serve as practical alternatives. They will also help you control at least the quantity of the high-calorie treats that could negatively affect your blood sugar levels.

Instead of syrupy, pastry-based desserts and chocolates, opting for milk-based and fruit-based desserts can be a good start — in which case you can cut bread from your daily nutrition plan and halve the amount of fruit you normally consume.

Rather than nibbling from every dish at the holiday table, try placing only as much food as you intend to eat on your plate and finishing what's on it. This helps you see exactly what and how much you're eating — and both your stomach and your eyes will be satisfied.

Excessive consumption of tea and coffee during holiday visits can cause palpitations, heart rhythm disturbances, and stomach problems. Watch your quantities!

On holiday days that fall during hot weather, pay attention to drinking 2.5–3 liters of water. If you can also continue drinking green tea in between, you will both keep your appetite in check and maintain your metabolic rate.

You should always start the day with breakfast; breakfast should be light and include every food group.

Holiday days are also vacation days. For those who haven't had a chance to exercise due to a busy pace, a brisk 1-hour morning walk each day over these 4 days is strongly recommended — at the very least to help balance out any holiday indulgences. 🙂

Diabetics, heart patients, those with high blood pressure, and those following a special dietary treatment should be careful about consuming foods that could negatively affect their treatment.

What if you are the host?

As an alternative to chocolate and candy, you can offer dried fruits, which are rich in vitamins and minerals and high in fiber, as well as nuts like walnuts and hazelnuts.

Instead of fried foods, fatty meat dishes, and pastries, you're sure to earn compliments by serving dishes prepared with vegetable oil, vegetable-based appetizers, grilled foods, and fruit-based desserts. 🙂

Chocolate Banana Bites

1 banana slice serving:

190 kcal,

7 g fat, 4 g saturated fat, 2 g monounsaturated fat, 5 g polyunsaturated fat,

2 g protein, 36 g carbohydrates, 4 g fiber, 0.0 mg cholesterol, 0.0 mg sodium)

Ingredients:

2 tablespoons grated dark chocolate

1 small banana (peeled and cut into 1-inch / 2.5 cm pieces)

Directions:

Place the grated dark chocolate in a small heat-safe bowl. Microwave on high for about 1 minute, until fully melted. Dip the banana slices into the chocolate and arrange on a plate.
 

Wishing You Abundance, Prosperity, Peace, and Most Importantly, a Healthy and Happy Holiday
Expert Dietitian Merve TIĞLI ÇINAR